ווערן וועגעטאַריער ווי אַ דערוואַקסן: פּראָס און קאָנס

Vegetarianism has many supporters and opponents. If we decide to switch to plant foods and replace meat and poultry in our diet with tofu and nuts, we need to carefully study all the pros and cons of vegetarian diets, correlate this with our condition and capabilities, and be sure to consult a specialist. It is especially important to do this for people of mature age.

A sudden transition to a different nutrition system can bring health benefits rather than harm. How long animal protein can be eliminated from the diet so as not to harm yourself? Scientists from Harvard University have studied this issue and share some useful findings.

בענעפיץ פון וועגעטאַריעריזאַם

There are many options for a vegetarian diet. Three of them are especially popular:

• pescatarian diet allows you to eat fish and seafood,
• an ovo-lacto-vegetarian diet includes dairy products and eggs,
• A vegan diet basically excludes seafood, dairy, or other animal products.

All options usually include a diet rich in fruits, vegetables, legumes, whole grains, nuts, seeds, and healthy oils. These herbal products contain:

• a wide range of antioxidants that have anti-inflammatory properties and may promote health,
• a lot of fiber, which helps prevent constipation, lowers LDL – “bad cholesterol”, controls blood sugar and weight,
• low in saturated fat compared to a non-vegetarian diet.

The advantages of such diets have long been researched and documented: a lower likelihood of developing heart disease, diabetes, obesity, cancer, high blood pressure.

But the picture is not entirely clear. For example, a study published in September 2019 found that along with lower rates of heart attacks, vegetarians had higher rates of hemorrhagic (bleeding) stroke compared to meat eaters: three cases per 1000 people over 10 years. Most other studies have not identified such a risk.

פארווארנ ט אי ז פארווארפ ן

Assuming that plant foods are healthier than animal foods, should we follow a vegan diet? With the growing number of vegan products now being sold in stores and offered in some restaurants, we should take a closer look at this issue.

It’s actually unclear whether a vegan diet provides even more benefits than a less strict vegetarian diet. “Staying on a vegan diet for the long term can be challenging,” said Katie McManus, director of nutrition at Harvard University Women’s Hospital.

So, a recent study showed that when it comes to the amount of antioxidants and omega-3 fatty acids in the blood, the vegan diet is slightly superior to the pescatarian and ovo-lacto-vegetarian, and even more so the meat diet. However, this is only one study so far. And before citing his results, there’s a caveat to consider: “Most studies don’t separate vegan and vegetarian diets, so we don’t have enough data to compare them.”

There are concerns about believing that a vegan diet comes with health risks, especially for the elderly. As Cathy McManus points out, when a person refuses animal products, they may become deficient in certain nutrients, such as:

• קאַלסיום. It is important for many functions, especially the health of bones, teeth, heart, nerves, and blood.
• פּראָטעין. It is needed to build muscle, bone and skin, especially as we age and lose muscle and bone mass and wound healing becomes more difficult.
• 12. וויטאַמין ב XNUMX. Coming only from animal products, it is essential for our DNA, red blood cell formation, new cell growth, glucose metabolism, and the maintenance of the nervous system.

In addition, when following a strict diet, a calorie deficit can occur, and if you do not give your body enough fuel, the risk of frequent fatigue or exhaustion is high.

וואָס קענען ווערן געטאן

“When choosing a plant-based diet, you have to be careful and make sure you get enough calories and nutrients,” explains McManus.

Here’s how to get around the potential pitfalls of a vegan diet, or any other type of vegetarianism.

Avoid calcium deficiency. Experts recommend eating plant foods rich in calcium: almonds, dark leafy greens – cabbage, spinach, figs, tofu, oranges. A medium-sized orange contains about 50 mg of calcium, while a cup of cooked cabbage has 268 mg. You should aim to get 1000-1200 mg of calcium per day.

באַקומען גענוג פּראָטעין. For this, you should choose protein-rich plant foods: soy products – tofu, edamame beans, tempeh (a fermented soybean product); legumes – beans, lentils; nuts – walnuts, almonds, chia seeds; Spirulina is blue or green algae. For example, a cup of canned beans contains 20 grams of protein, chia seeds have about 15,1 grams of protein per 100 grams of product, and sunflower seeds have about 20,1 grams per 100 grams. A person needs 0,77 grams of protein per day per kilogram of body weight.

Prevent vitamin B12 deficiency. To do this, you need to eat something that contains vitamin B12, such as fortified plant-based dairy products, such as almond or soy milk, or fortified cereals. Kathy McManus says that many dieters need to take extra B12 in the form of food supplements when dieting. She also advises visiting a doctor and regularly checking the level of vitamin B12 in the blood.

ווו צו אָנהייבן?

First of all, you should consult with your doctor, and then seek the advice of a dietitian who will help you tailor the meal plan to your personal needs and characteristics.

Experts from Harvard Medical School recommend combining different plant foods to get the most vitamins and nutrients. For example, to prepare soups, salads and smoothies from a large number of ingredients.

It is very important to switch to a new diet gradually. “For starters, give up red meat, then poultry, and then dairy products and fish,” advises Katie McManus.

The philosopher Lao Tzu argued that the sage avoids all extremes. Starting something new, it is worth acting gradually, avoiding radical decisions and sudden jumps. When choosing a vegetarian diet to improve well-being, it is important at each stage to remain attentive to how the body responds to this “innovation”.